Mobilize, then: Tabata Warm-Up x 3 sets: 20 seconds of Banded Squats 10 seconds of Rest 20 seconds of Plank Walks 10 seconds of Rest 20 seconds of Tuck Jumps 10 seconds of Rest 20 seconds of Plank Shoulder Taps 10 seconds of Rest Snatch Progressions Every 2 minutes, for 10 minutes (5 sets): Snatch [...]

Mobilize, then:CS activation Gymnastic Skills & Drills For max reps: 10 Calories Assault Bike Max Unbroken Strict Handstand Push-Ups Rest 60 seconds 10 Calories Assault Bike Max Unbroken Ring Muscle-Ups Rest 60 seconds 10 Calories Assault Bike Max Unbroken Toes-to-Bar Rest 60 seconds 10 Calories Assault Bike Max Distance Unbroken Handstand Walk Rest 5 minutes; [...]

Mobilize, then: Wednesday: Options: A. Three sets of: Front Rack Walking Lunges x 16 reps immediately into … Sandbag Squats x 10 reps Rest 90 seconds B. Three sets of: Bench Press x 8-10 reps Rest 60 seconds Ab-Wheel Roll Outs x 15 reps Rest 60 seconds C. conditioning: Every 6 for 30 (5 sets) [...]

Mobilize, then: Gymnastics Skills & Drills Every minute, on the minute, for 15 minutes: Minute 1 – Pistols or hspu x 8-10 reps Minute 2 – L-Seated Dead Hang x 30-45 seconds (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 [...]

Mobilize, then: Assault Bike x 2 minutes @ easy pace 30 seconds Prone Plank with Forward Reach (per arm) 30 seconds Prone Plank with Lateral Reach (per arm) Assault Bike x 2 minutes @ medium pace PVC Pipe Pass Thrus x 15 reps PVC Pipe Overhead Squats x 15 reps Snatch Progressions Every 2 minutes, [...]